Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
5 Side Lunges Per Leg
10 Leg Swings Each Direction
15 Downward Dog Each Leg
125 M Run
15 Hip Circles Each Direction
10 Air Squats @ 20×1 Tempo
5 Squat Toe Holds
Weightlifting
A.: Back Squat (3X3 Reps @ 80/82.5/85% )
Health/Function:
4X5-6 Reps; Use Box If Needed
B.: Back Squat (1 Set Max Effort Reps @ 80% 1RM)
Metcon
C.: Metcon (Time)
Every 3 Minutes For 15 Minutes:
5 Back Rack Lunges Per Leg (Rx=95/65)
10 KBS (Rx=2.0/1.5)
200 M Run
Health/Function:
Every 3 Minutes For 15 Minutes
12 Walking Lunges
12 KBS
125 M Run
Cool Down
*Couch Stretch
*Banded Hamstring Distraction
*Grasshopper Hold
